I-Autumn Calabrese ye-20-Minute ye-20 ye-Slider Sliders Workout

Umxholo

• Ukuguqula iLunge
• I-Side Side iPush-Ups
• ULunge osecaleni ukuya eCurtsy Lunge
• Ukufikelela kwisilayidi
• Ngaphambili Liagonal Lunge
• Iintsinga zefestile
• Iintsimbi zeHamstring
• Wabona
• Uphengululo lwe

Izilayida zinokubonakala zintle kwaye zingenabungozi, kodwa eneneni zinoxanduva lokutshisa kakhulu. . Zikwabizi kakhulu kwaye zithatha indawo engenamsebenzi, ezenza ukuba zibe sesona sixhobo sisebenzayo ekhaya nasekusebenzeni nasekuhambeni. (Idibeneyo: 11 IAmazon ithenga ukwakha iGym yasekhaya ye-DIY engaphantsi kwe- $ 250)

Ngelixa unokudibanisa izilayidi kunye nokuzivocavoca umzimba, ungazisebenzisela ukusebenza umzimba wakho uphela. I-Autumn Calabrese, umyili we-21 Day Fix kunye ne-80 Day Obsession, usinike olu lwazi lugcweleyo lwesilayida luyakubetha iingalo zakho, imilenze, kunye neempundu ngokunjalo. Beka bucala imizuzu engama-20, uthule iseti yakho, kunye nesilayidi kukutsha okuzukileyo. (Ibanjiwe ixesha? Zama umzuzu we-10 weCalabrese yokuzilolonga.)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye ngenani elibonisiweyo lokuphindaphinda. Phinda ujikeleze ezimbini.

Uya kudinga: Izilayida ezimbini

Ukuguqula iLunge

A. Yima ngeenyawo kunye, unyawo lwasekunene kwisilayidi

B. Slayidela unyawo lwasekunene ngasemva ngelixa ugoba amadolo omabini kumjikelo wasekhohlo

C. Shelelisela unyawo lwasekunene phambili ngelixa ulula amadolo ukubuyela kwindawo yokuqala.

Yenza i-15 reps. Tshintsha amacala; phinda.

I-Side Side iPush-Ups

A. Qala kwindawo eguquliweyo yokutyhala ngesilayida phantsi kwesandla ngasinye

B. Bend iingalo kwii-angles ze-90-degree ngelixa ushenxisa isandla sasekhohlo ngasekhohlo.

C. Yolula iingalo ngelixa ushenxisa isandla sasekhohlo uye ngasekunene ukubuyela kwindawo yokuqala.

Tshintsha amacala; phinda. Qhubeka utshintshe i-8 reps kwicala ngalinye.

ULunge osecaleni ukuya eCurtsy Lunge

A. Yima ngeenyawo kunye, unyawo lwasekunene kwisilayidi. Bend ngedolo lasekhohlo ngelixa ushenxisa unyawo lwasekunene uye ngasekunene.

B. Qinisa idolo lasekhohlo ngelixa utyibilika unyawo lwasekunene ukuhlangabezana nonyawo lwasekhohlo

C. Goba idolo lasekhohlo ngelixa uwela unyawo lwasekunene ukuya ngasemva-ekhohlo diagonal

D epheleleyo. Yolula idolo lasekhohlo ngelixa uzisa unyawo lwasekunene ukuze uhlangane nonyawo lwasekhohlo ukuze ubuyele kwindawo yokuqala.

Yenza i-15 reps. Tshintsha amacala; phinda.

Ukufikelela kwisilayidi

A. Qala kwindawo eguquliweyo yokutyhala ngesilayida phantsi kwesandla ngasinye

B. Slayida isandla sasekunene phambili malunga nonyawo olunye. Slayidela isandla sasekhohlo phambili ukuze udibane nesandla sasekunene

C. Shelelisela isandla sasekunene umva, emva koko isandla sasekhohlo siye ngasemva ukubuyela kwindawo yokuqala.

Tshintsha amacala; phinda. Yenza i-8 reps.

Ngaphambili Liagonal Lunge

A. Yima ngeenyawo kunye, unyawo lwasekunene kwisilayidi

B. Slayida unyawo lwasekunene kwi-diagonal engaphambili ekunene ngelixa ugoba omabini amadolo kwindawo yokubopha.

C. Slayida unyawo lwasekunene ukuze uhlangane nonyawo lwasekhohlo ngelixa ulungisa amadolo ukuze ubuyele kwindawo yokuqala.

Yenza i-8 reps. Tshintsha amacala; phinda.

Iintsinga zefestile

A. Qala kwiplanga ephezulu ngesilayidi phantsi konyawo ngalunye

B. Slayida unyawo lwasekunene ecaleni de kube kumgca wesinqe.

C. Slayida unyawo lwasekunene ukuze uhlangane nonyawo lwasekhohlo ukuze ubuyele kwindawo yokuqala.

Tshintsha amacala; phinda. Yenza i-16 reps kwicala ngalinye.

Iintsimbi zeHamstring

A. Lala ngomqolo ngesilayida phantsi kwesithende ngasinye, iinzwane ziphakanyisiwe, isinqe saphakanyiswa sivela emhlabeni kwibhulorho egudileyo.

B. Slayidela izithende phambili ukuze wolule amadolo

C. Slayida izithende ukuya kwi-butt ukugoba amadolo kwaye ubuyele kwindawo yokuqala.

Yenza i-15 reps.

Wabona

A. Qala kwiplanga ye-forearm ngesilayidi phantsi konyawo ngalunye.

B. Ukugcina umzimba uhambelana nomhlaba, tshintshela phambili iisentimitha ezimbalwa, uvumela iinyawo ukuba zityibilikise phambili.

C. Shift ubuye umva ngeesentimitha ezimbalwa, ukuvumela iinyawo ukuba zityibilike ngasemva ukuze ubuyele kwindawo yokuqala.

Yenza i-15 reps.

Uphengululo lwe